Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	6.2% 180kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	NA	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	3.46% 2.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56.5% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.86% 0.71mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	NA	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	28.3% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Rolls, hard (includes kaiser) per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Rolls, hard (includes kaiser):

• Both Frozen Roasted Potatoes with Salt and Rolls, hard (includes kaiser) have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Rolls, hard (includes kaiser):

• 5 ounces of Frozen Roasted Potatoes with Salt have 4.2 times more Potassium than Rolls, hard (includes kaiser).
• While 5 oz of Rolls, hard (includes kaiser) contain 6.3 times more Calcium, 6.6 times more Iron and 1.8 times more Sodium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rolls, hard (includes kaiser) contain 2.3 times more Energy, 2.4 times more Fat, 2 times more Carbohydrate, 2.6 times more Sugars and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rolls, hard (includes kaiser) offer comparable quantities of Fiber per five ounces.